How To Taper For A Marathon - Ben Parkes

Aug 13, 2025

Intro

This is a quick summary of How To Taper For A Marathon from Ben Parkes. It’s a great watch — we’re breaking it down so you can try the taper plan today. Be sure to check out the full video for all the details.

Key Points

Taper purpose: reduce fatigue, repair muscles, and maximize glycogen stores before race day.
3‑week taper is recommended: week‑3 (10‑15% mileage drop), week‑2 (30‑35% drop), week‑1 (60‑70% drop) while keeping the same number of runs and intensity.
Maintain intensity with a speed or race‑pace session each week to keep the legs fresh.
Carb‑loading: 8‑12 g per kilogram body weight for 2‑3 days before the race (e.g., 75 kg runner = 600‑900 g carbs per day).
Practical tips: wear race kit on the final long run, focus on protein for recovery, schedule a massage, prioritize sleep, and consider a light shake‑out run or rest day the day before the race.

Workout Example

3 weeks out: reduce weekly mileage by 10‑15% (e.g., from 100 km to 85‑90 km). Keep the same structure: speed test + long run (16‑18 mi) at race‑day pace, plus normal intensity runs.
2 weeks out: reduce mileage by 30‑35% (≈65‑70 km). Keep a speed session (e.g., 5 × 5 min at marathon pace) and a 10‑15 mi long run, possibly with a few miles at goal race pace.
1 week out: reduce mileage to 30‑40 km (60‑70% of peak). Do a light session like 4 × 5 min at marathon pace early in the week, skip strength work, and optionally a 20‑30 min easy shake‑out run the day before.

Closing Note Give this taper plan a try and adjust the paces to fit your own training using the Pacing app. You’ll arrive at the start line feeling fresh, strong, and ready to crush your marathon. Good luck and enjoy the race!